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December Swim Challenge
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Swimming is challenging because you have to find an open pool, get in the water, etc etc
You can count water running if you like, but it probably won't do much for your swim fitness.
Sessions can be less than 60 min apart.
Speed matters - faster is better ;-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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Dec. 1 - 1800m (3 x 500 swim/100 kick)
Dec. 3 - 1700m (2 x 500 swim/50 kick then 50, 100, 150, 150, 100, 50)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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Dec 1 - main set:
6x100
3x200
2x300
600 pull (paddles + ankle band only)
-3300scy total

Dec 3 - swim CSS testing
main points: 400 for time (4:17), 200 for time (2:01), 100 for time (57) + 12x25 fast on :25
-2800scy total
(these tests set my threshold pace at 1:08/100y)

-----
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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30 min run to the pool and 32 min run back on 100/100 program. I had to sacrifice a bit of my swim time to get the first run in so only had 45 min.

warmup
5x50 as 25 fly, 12.5 dolphin kick on back, 12.5m back

Main set

  • 100 free-400IM-100 free-200 fly
  • 100 free-400IM-100 free-200 fly
  • 200 free cooldown (or not die)


Needless to say the run back from the pool was not too energetic.
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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Got in today with a new guy(51 year old ex D1 swimmer who took long layoff) and decided to do his workout with him. Can count on one hand the workouts I have not done alone(not counting Dan) in the last 10 years, so this was a treat. But typical swimmer workout, and he likes IM too!!

6x100, 3s@1;30(1;23 to 1;20)3IM kick@2;00(1;46/45's)
4x(4x25fly drill@;45/50 fly@1;10/50swim@1;10) flys all 35's/ swims 36's
6x(75 breast@1;45/75swim@1;45) breasts-1;06/05's- frees54/55's
100SD
2400SCY

It was fun to just do some super long rest sprints in the 86 degree water. It almost doesn't make a difference!! I can tell this guy is going to be hard to keep up with in longer free sets, he is a motor, but his fly sucks(did 45's for his 50's), So he picked the one workout that I would do best against him(probably did not know that), so I have the upper hand until he does a big set of 500's one day...
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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Dec 2. Open water swim in aquatic park in San Francisco. 12 degrees celsius. Coldest swim of my life. 2500m.
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Re: December Swim Challenge [tamiii] [ In reply to ]
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Back in the pool after a 15 day break for a minor medical issue, but could still run and bike.

2500 SCY Total
1000 (14:31), 400 IM Kick
6x100P in 1:30 (1:15-20)
8x50 stroke on 60 (38-46), 100 easy

Lost about 3 seconds/100, but expect to get it back in a couple of weeks. Hoping the pools stay open. December Challenge, this thread is aptly named.
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Re: December Swim Challenge [PowerPlay] [ In reply to ]
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4200 scm goal descend groups 1-4 and descend 400m great set for anyone wanting a endurance set.

10 x 400m as 4 x100m @ 1:45 , 400m @ 6:00. ( 1:26 - 1:25 , 5:35.0 )
4 x 100m @ 1:40 , 400m @ 6:00. ( 1:23 - 1:22 , 5:28.5 )
4 x 100m @ 1:35 , 400M @ 6:00. ( 1:22 - 1:21 , 5:24.5 )
4 x 100m @ 1:30 , 400m @ 6:00. ( 1:21 - 1:22 , 5:24.0 )
4 x 100m @ 1:30 , 400m @ 6:00. ( 1:21 - 1:22 , 5:24.7 )
200 wd

"Be your best cheerleader , not your worst critic.”
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Re: December Swim Challenge [Kirch] [ In reply to ]
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7.5 mi run, 1500m swim

2 x [500 swim + 50 kick]
2 x [100 IM + 50 kick]
100 free c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [monty] [ In reply to ]
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After a few days in pools up near Sacramento over Thanksgiving, Heidi & I have decided we should do 1 day a week in the pool for sprints and drills. But now we’re finding it difficult to commit with limited access and reservations that fill faster than Ironman spots.
So, in the ocean, again, this morning. Another sub-100 with 57° water and 37° air (at 6:00 AM. Much warmer as sun came up.) Fun with first part of swim in the dark!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December Swim Challenge [PowerPlay] [ In reply to ]
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Glad your medical issue was resolved, was wondering where you had been here. You will get your old time back in 3 or 4 workouts, two weeks out is not really that bad, especially since you got in other work outs.

We did our last day for a month here in our pool, and got to swim with the new guy and Dan today. I hammered really hard in the hot water, had some more best swims in my set of 3x300's..

6x100s@1;40( 1;22 to 1;18)
3x(6x25fly@;30 easy/50 breast hard@1;00/50 free hard@1;00) flys all ;21/22's/ breast's-42/41/40/ free-36/35/33
3x300p@4;10 on the rivet- (3;34/3;36/3;33). 1;11+ average
200IM kick easy/150 buoy
2600SCY
Last edited by: monty: Dec 4, 20 15:46
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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600 WU
4x(8x50, 400 (1-IM;2- breathe 3,5,7,9; 3-Pull; 4-swim)
200 CD

4000 yds
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Re: December Swim Challenge [PowerPlay] [ In reply to ]
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So I got a call a few hours before Saturday swim that my name came up on the waiting list, so scrambled and got it together for a low altitude swim. Pool there hot as Palmdale, but enjoyed the extra 02, and swam some season best 200IM's too!! A bit sad that I'm in the best shape in years, and now have a month of finding an occasional pool to hit up pithing 80 miles..

2x(5x100s@1;40/100IM kick@2;30/200IM super hard/2x100IM kicks@2;00) swims-1;24 to 1;22, 2nd set pull@1;30(1;15's) 200IM's(2;45/2;40.8-37/43/45/35 timed by lifeguard) kicks- 1;51 to 1;57
1000pull hard for time- 12;26(6;18/6;08, got real hot
2x100buoy91;25's)
3200SCY

Super stoked on the 2;40 200 IM, felt that a race situation might be 10 seconds faster, which will put me in contention for a top 5 at nationals this year(provided we actually have it)
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Re: December Swim Challenge [monty] [ In reply to ]
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2:40 IM in practice is very impressive. Are you swimming in 65-69 now? As it looks now don’t think US Masters will be having a Spring Nationals, unless vaccinations happen really fast. Hoping the pools stay open.
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Re: December Swim Challenge [monty] [ In reply to ]
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monty wrote:
So I got a call a few hours before Saturday swim that my name came up on the waiting list, so scrambled and got it together for a low altitude swim. Pool there hot as Palmdale, but enjoyed the extra 02, and swam some season best 200IM's too!! A bit sad that I'm in the best shape in years, and now have a month of finding an occasional pool to hit up pithing 80 miles..

2x(5x100s@1;40/100IM kick@2;30/200IM super hard/2x100IM kicks@2;00) swims-1;24 to 1;22, 2nd set pull@1;30(1;15's) 200IM's(2;45/2;40.8-37/43/45/35 timed by lifeguard) kicks- 1;51 to 1;57
1000pull hard for time- 12;26(6;18/6;08, got real hot
2x100buoy91;25's)
3200SCY

Super stoked on the 2;40 200 IM, felt that a race situation might be 10 seconds faster, which will put me in contention for a top 5 at nationals this year(provided we actually have it)

We need to get Lionel on this thread daily between now and Kona!!!
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Re: December Swim Challenge [monty] [ In reply to ]
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By the way I did 3:32 200IM in SCM last week as part of a set of 5x200IM on 4 min..I would like to think I can go under 3:19 now with a dive start, a shave and a fast suit.
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Re: December Swim Challenge [PowerPlay] [ In reply to ]
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2:40 IM in practice is very impressive. Are you swimming in 65-69 now? As it looks now don’t think US Masters will be having a Spring Nationals, unless vaccinations happen really fast. Hoping the pools stay open. //

Ya, I was quite surprised that I was able to go that fast, thought that the 2;45 was going to be my best. But I do a lot of IM kicking, and that really helps the speed of the individual 50's, the rest is just 200 fitness, which I sorely lack at the moment. I think you are right about spring nationals, with all this virus spread going on now, dont see light in April for anything like that to happen. Perhaps they can do a virtual one again, only this time make it more official. Have coaches schedule actual time trials at their pools with the blocks up and some watches. At any rate, I just hope to be ready when the new year flips over, and yes I will be the that old mans AG battling all the 3 inch vertical jump dudes...


You recovering from your recent set back?
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Re: December Swim Challenge [monty] [ In reply to ]
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Saturday - 9.5 mi run, 1.25 mi walk
Sunday - 21.7 mi bike
today - 14 mi run, 1k swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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10 mi run, 1200m swim (1000 + 50 kick + 150 swim)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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Are you supposed to be working out this hard so close to your Covid? Seems like a long gradual runway would be indicated, just so you don't develop any of those long term ailments...

Drove the hour today to get in a connecting swim, probably feel tapered every workout for the next month now:

5x100s@1;40(1;24 to 1;22)
5x100 brest@2;00(1;35/33/31/29/26)
5x100 back@2;00(1;29/27/25/25/22)
5x100p@1;30(1;15 to 1;10)
3x 100fly@2;10 with 50 fly between@ 1;20(100's-1;39's/50's-38/39's)
5x100p@1;30(1;17/16's)
6x100 1 and 3 IM@2;00/others pull@1;45- IM's-1;26/1;21- pulls-1;17/16's
3600SCY in 67 minutes
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Re: December Swim Challenge [monty] [ In reply to ]
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That’s a freakin fast IM, Monty. I think I could be pretty fast, too, if I could fly those 50 yards. Not my stroke... AT ALL!!!

On another note: wondering if anyone can shed some validity on my observation...

Today’s ocean swim was 56°. I wore a repaired wettie that apparently needs some more repair as water kinda almost freely flowed through it. I got chilled and later had my typical white/numb fingers. My observation is; my phone does not detect the touch of my Reynauds stricken fingers. Is it just me, or is there some science behind this?

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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2020-12-02 - pools closed again due to surge in COVID cases (until at least 23/12), damn

2020-12-08 - OW swimming practice
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Air 21°C
Water 22°C
Wind BF 1

Cafeteria Beach - Dolphin Square return
then 7 out and back (approximately 100 m each way), with out easy and back fast

total 2.98 km

2020-12-09 - OW swim with Ali
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Air 20°C
Water 22°C
Wind BF 4

OW swim with Ali
Shek O - around Cape D'Aguilar - beach near Quarry - Stanley Main Beach
total 8.92 km, 4:00:15
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Re: December Swim Challenge [miklcct] [ In reply to ]
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3300 SCY

1200 (17:02), 400IM K
6x100P on 1:30 (1:14-7)
16x50 IM stroke on 60
4x50 IM kick on 1:15
100P drill

Get to swim now for 60 minutes instead of 45, so will be easier to build back swim fitness. We’re moving backwards in MA on gym/pool access so hope they keep the 60 minute sessions.
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Re: December Swim Challenge [monty] [ In reply to ]
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Quote:
Are you supposed to be working out this hard so close to your Covid? Seems like a long gradual runway would be indicated, just so you don't develop any of those long term ailments...

The answer to that question is "I have no idea" but I've been feeling okay and haven't been doing anything fast. That is a good point... my first symptoms were 11/18 so I am closing in on two weeks past the end of symptoms. But if I don't feel like working out tomorrow I'll take the excuse for the day off.

10 mi run and 3 mi bike yesterday (the ride doing errands)
7.1 mi run 64:32 today and 2500m swim

swim was something like
1000
50 kick, 100 swim, 50 kick, 150 swim, 50 kick, 200 swim, 50 kick, 150 swim, 50 kick, 100 swim, 50 kick, 200 swim, 50 kick, 200 swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: December Swim Challenge [Dr. Tigerchik] [ In reply to ]
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9.5 mi easy 1:31:23, 1100 m swim (1000 straight + 100 kick)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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